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Tomato and Fish Stew


    Tomato and Fish Stew

    Tilapia and catfish can also be used as the main protein source. Serve with some crusty bread.


    1 Tbsp (15 mL) extra-virgin olive oil
    1 large onion, chopped
    3 cloves garlic, minced
    2 medium carrots, sliced
    1 medium zucchini, chopped
    3/4 cup (180 mL) dry white wine
    2 stalks celery, sliced
    1 - 28 oz (796 mL) can diced tomatoes
    1 cup (250 mL) water
    1 Tbsp (15 mL) dried oregano
    1 tsp (5 mL) cumin
    1/2 tsp (2 mL) red pepper flakes
    1/2 tsp (2 mL) coriander
    Salt and pepper to taste
    1 1/2 lb (750 g) haddock, rinsed and cut into 1 in (2.5 cm) chunks
    Fresh cilantro

    Heat oil in large pot over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Toss garlic, carrots, and zucchini into pot and saute for another 6 minutes, stirring frequently.

    Pour in wine, raise heat to medium-high and simmer until most of wine has evaporated, about 5 minutes. Stir in celery, tomatoes, water, spices, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes.

    Stir in fish and continue to simmer for 5 to 7 minutes or until fish pieces start to look opaque. Ladle into serving bowls and garnish with cilantro.

    Serves 4.

    Each serving contains: 324 calories; 37 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 7 g fibre; 448 mg sodium

    source: "One-Pot Wonders", alive #337, November 2010


    Tomato and Fish Stew



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